Sun 17th Mar 2019 at 10:00am by westmoors
Run > Race
- windy
-
Time
1:58:30
-
Miles
13.08
-
Min/mi
9:04
-
Pacing
94%
-
WAVA
60.78
-
Stride(cm)
101
-
Cals
1355
-
Cadence
176
-
BPM
147
-
%MHR
87.3
-
B/mi
1329
-
Asc(m)
210
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
Fleet Half Marathon
Wind not as bad as yesterday but still quite gusty at times.
Tried to keep average pace betwen 8:55 and 9:00. Groin twinged around mile 3 and I considered dropping out as we went past the start, but decided it wasnt't too bad. Managed to hold the pace until around mile 9 when the groin twinged again. Kept trying to pick up the pace, but there was no more.
Split Summary
===
1) 1m - 8:57(8:57/m) 136/145bpm 96cal 6.7/7.49mph
2) 1m - 9:04(9:04/m) 146/149bpm 104cal 6.61/6.93mph
3) 1m - 8:59(8:59/m) 146/149bpm 103cal 6.68/8.54mph
4) 1m - 9:04(9:04/m) 147/150bpm 104cal 6.62/7.22mph
5) 1m - 8:46(8:46/m) 147/150bpm 101cal 6.84/7.12mph
6) 1m - 9:01(9:01/m) 147/150bpm 104cal 6.65/7.39mph
7) 1m - 8:54(8:54/m) 149/152bpm 104cal 6.75/7.16mph
8) 1m - 9:00(9:00/m) 148/150bpm 103cal 6.66/7.16mph
9) 1m - 9:08(9:08/m) 147/150bpm 103cal 6.57/6.99mph
10) 1m - 9:36(9:36/m) 147/150bpm 108cal 6.25/6.8mph
11) 1m - 9:08(9:08/m) 147/150bpm 103cal 6.57/7.22mph
12) 1m - 8:59(8:59/m) 149/152bpm 104cal 6.68/6.97mph
13) 1m - 9:13(9:13/m) 152/154bpm 110cal 6.51/7.12mph
14) 0.08m - 40(7:58/m) 153/154bpm 8cal 7.53/7.06mph
8:57 9:04 8:59 9:04 8:46 9:01 8:54 9:00 9:08 9:36 9:08 8:59 9:13 40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:25 |
4:25 |
8:50 |
132 107-140 |
1166 |
181 170-184 |
7/10 |
1.00 |
8:57 |
4:32 |
9:04 |
141 138-145 |
1279 |
177 174-180 |
7/4 |
1.50 |
13:30 |
4:33 |
9:06 |
146 144-149 |
1328 |
176 174-182 |
13/3 |
2.00 |
18:01 |
4:32 |
9:03 |
146 144-147 |
1322 |
177 174-182 |
6/6 |
2.50 |
22:27 |
4:25 |
8:51 |
144 139-148 |
1274 |
175 100-180 |
4/16 |
3.00 |
27:00 |
4:34 |
9:07 |
147 144-149 |
1341 |
176 172-182 |
10/5 |
3.50 |
31:28 |
4:27 |
8:54 |
146 144-148 |
1300 |
176 172-186 |
8/5 |
4.00 |
36:04 |
4:36 |
9:13 |
147 143-150 |
1354 |
174 164-178 |
18/12 |
4.50 |
40:27 |
4:23 |
8:46 |
148 147-150 |
1298 |
175 132-180 |
6/7 |
5.00 |
44:51 |
4:24 |
8:48 |
146 143-149 |
1285 |
175 172-178 |
1/15 |
5.50 |
49:21 |
4:29 |
8:59 |
147 145-149 |
1321 |
176 172-182 |
6/9 |
6.00 |
53:52 |
4:31 |
9:02 |
147 143-150 |
1328 |
176 172-184 |
7/10 |
6.50 |
58:24 |
4:32 |
9:04 |
148 145-151 |
1341 |
176 172-178 |
11/9 |
7.00 |
1:02:45 |
4:21 |
8:42 |
149 147-152 |
1296 |
176 152-182 |
3/6 |
7.50 |
1:07:16 |
4:31 |
9:02 |
147 144-149 |
1329 |
173 122-178 |
9/10 |
8.00 |
1:11:46 |
4:30 |
9:00 |
148 146-150 |
1331 |
175 172-178 |
11/7 |
8.50 |
1:16:23 |
4:37 |
9:14 |
148 145-149 |
1368 |
175 174-180 |
8/6 |
9.00 |
1:20:54 |
4:31 |
9:02 |
146 144-150 |
1319 |
176 174-178 |
7/15 |
9.50 |
1:25:46 |
4:52 |
9:45 |
147 146-150 |
1433 |
174 170-176 |
12/1 |
10.00 |
1:30:30 |
4:43 |
9:27 |
146 144-147 |
1379 |
173 172-176 |
7/5 |
10.50 |
1:34:56 |
4:26 |
8:53 |
146 145-148 |
1296 |
175 172-178 |
1/11 |
11.00 |
1:39:37 |
4:41 |
9:23 |
149 146-150 |
1397 |
175 170-182 |
10/5 |
11.50 |
1:44:10 |
4:32 |
9:05 |
149 146-150 |
1352 |
177 172-182 |
5/6 |
12.00 |
1:48:37 |
4:27 |
8:54 |
150 148-152 |
1335 |
176 174-182 |
4/6 |
12.50 |
1:53:17 |
4:41 |
9:21 |
151 150-153 |
1412 |
177 174-180 |
9/4 |
13.00 |
1:57:50 |
4:32 |
9:05 |
152 150-153 |
1380 |
176 174-180 |
10/7 |
13.08 |
1:58:30 |
40 |
8:07 |
153 152-154 |
1242 |
178 178-180 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
175 |
13.1 |
1:58:14 |
9:03 |
Walk |
0.2 |
125 |
0 |
16 |
8:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:21 |
46.25% |
More |
800m |
4:16 |
8:34 |
49.27% |
More |
1km |
5:23 |
8:39 |
50.87% |
More |
Mile |
8:44 |
8:44 |
53.45% |
More |
5k |
27:35 |
8:53 |
59.14% |
More |
5 miles |
44:34 |
8:55 |
59.71% |
More |
10k |
55:36 |
8:57 |
59.92% |
More |
10 miles |
1:30:22 |
9:02 |
60.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
64.38 |
5km |
24:51 |
8:00 |
65.63 |
5M |
41:41 |
8:20 |
63.84 |
10km |
52:47 |
8:30 |
63.11 |
10M |
1:28:31 |
8:51 |
61.98 |
Half |
1:58:42 |
9:04 |
60.35 |
20M |
3:07:59 |
9:24 |
59.93 |
Mara |
4:12:05 |
9:37 |
59.17 |
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Well done, considering your niggles and the wind.